OLYMPIC WEIGHTLIFTING WORKOUT

2018.01.14 Oly Wkouts

14 January, 2018 – Conversion to Power

#1
Cl Pull + Cl (Bkn-Low)  50/4×2 60/3×2 70/2  75/2  80/2×2
F.Sq + J  50/4 60/3 70/2 75/2+1 80/(1+1)x3
Press in Split  5 x 5

others:
Bench  50/8×2 60/6×2 70/4×2 75/3  80/2×2
DB Rows  8 x 4

#2
Sn Pull (HB) + Sn (HB)  50/4×2 60/3×2 70/2 75/2 80/2×2
Sn Pull + Sn  60/3 70/2 75/2 80/2×2
SQ  50/7 60/5 70/4 75/3  80/3×3

others:
Bar Roll Outs 10 x 4
Bar Sit Ups 10 x 4
Barbell Bicep Curls 10 x 4

#3
PCl + PJ 50/5 60/4 70/3 75/2 80/2 85/1×3
Cl Pull (3 Pos) 60/6×2 80/6×2 90/3×3
Miller Press 5 x 4 sets

others:
Inc DB 4 x 5 sets
Ring Dips 10 x 4
Ring Rows 10 x 4

#4
Sn (pause Bkn-Low)  50/4×2 60/3×2 70/2×2 75/2×2 80/1×4
Sn Deadlift + Shrug  75/5 90/4 100/3 105/3×3
SQ  50/8 60/6 70/5 75/3 80/2×4

others:
4 Rounds
10 KB Swings (32/24)
10 Toes 2 Bar

#5
Sn  50/4×2  60/3  70/2  75/2  80/1×3
Cl/J  50/4×2 60/3 70/2 75/2 80/1×3
F.Sq  50/5×2 60/3 70/3×2 75/3×2 80/2×2

others:
RDLs 5 x 8 sets
Seated Military Press (behind) 5 x 5 sets

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2018.01.07 Oly Wkouts

7 January, 2018 – Technical Week

#1
Sn Pull (HB) + Sn (HB)  50/4×2  60/3  65/3  70/3×3
Sn Pull + Sn  60/3  65/3  70/2  75/2×3
SQ  40/8  50/6  60/5  70/4  75/3×4

others:
Bench  50/8×2  60/6×2  70/5×2  75/4×3
DB Rows  8 x 4

#2
PCl + PJ  50/5  60/4  70/3×2  75/3×3
Cl Pull (3 Pos)  60/6×2  70/6×2  80/6×3
Miller Press  5 x 4 sets

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
Sn (pause Bkn-Low)  50/4×2  60/3×2  65/3  70/2  75/2×3
Sn Deadlift + Shrug  75/5  90/4  100/3×3
SQ  50/6  60/5  65/4  70/4  75/3  80/1×2

others:
Inc DB  5 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
Cl Pull + Cl (Bkn-Low)  50/4   60/3×2  65/3×2  70/2×4
F.Sq + J  40/5  50/4  60/3  65/3  70/2  75/(2+1)x3
Press in Split  5 x 5

others:
4 Rounds
10 KB Swings (32/24)
10 Toes 2 Bar

#5
Cl/J  50/4×2  60/3  65/3  70/2  75/1×3
F.Sq  40/6  50/5×2  60/5  65/4  70/3  75/3×2

others:
RDLs  5 x 8 sets
Seated Military Press  (behind)  5 x 5 sets

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2017.12.31 Oly Wkouts

Happy New Year 2018 !!

#1
PCl + PJ  50/5  60/4  70/3  75/3  80/3  Max/3  -10%/3×2
SQ  50/6×2  60/5  70/5×2  75/5×2
Sn Deadlift + Shrug  70/5  80/5  90/5×2
Push Press  50/6×2  60/5×2  65/5×2   70/5×2

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#2
Sn Pull (HB) + Sn (Bkn)  50/4×2   60/3×2  65/3×2  70/3×2
Sn Pull + Sn  60/3  65/3  70/3×2  75/3×2  80/3×2
F.Sq  50/6  60/4  65/4  70/4  75/4×2

others:
RDLs  5 x 8 sets
Seated Behind Head Military Press  8 x 5 sets

#3
Cl Pull + Cl (Bkn)  50/4  60/3  65/3  70/3  75/3  80/2×3
F.Sq + J  50/4  60/3  70/2  75/2  80/(2+1)x2
F.Sq  65/5  70/4  75/4  80/3×3
Press in Split  8 x 4

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

#4
Sn  50/5  60/4  65/3  70/3  75/2  80/2  85/2×2
Cl/J  50/4  60/3  70/2  75/1 x 3
SQ  50/6  60/5  70/4  75/3  80/2×6
Sn PJ  50/4  70/3  85/3  100/2×3

others:
Bench  50/8  60/6  70/5×2  75/5×2  80/3×2
DB Rows  8 x 4

 

 

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2017.12.24 Oly Wkouts

Light – Technical Week….Happy New Year!!

#1
Cl Pull (Bkn-Low) + Cl (Bkn-Low)  50/5   60/4×2  65/3×2  70/3×3
SQ  40/8  50/6  60/5  70/5  75/5 x 5
Miller Press  8 x 4 sets

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#2
Sn Pull (HB) + Sn (HB)  50/5  60/4  65/3  70/3  75/3×2  80/1×3
Sn Pull + Sn  60/4  70/3  75/2×2  80/1×3
F.Sq  40/8  50/5  60/4  65/4  70/4 x 4

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#3
PCl + PJ  50/5  60/4  70/3 x 2  75/3 x 4
Cl Pull (3 Pos)  60/6 x 2  70/6 x 2  80/6 x 3
Press in Split  8 x 4

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#4
Sn  50/5 x 2  60/4 x 2  65/3  70/3  75/2  80/1×3
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1
F.Sq  40/8  50/5 x 2  60/5  65/4  70/4  75/3 x 3

others:
RDLs  5 x 8 sets
Military Press  8 x 5 sets

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2017.12.17 Oly Wkouts

Last Heavy Week for 2017

#1
PCl + PJ  50/5  60/4  70/3  75/3  80/3  Max/3
Push Press  40/8  50/6  60/4 x 2  70/4 x 2   80/4 x 2
SQ  40/8  50/6  60/5  70/4  75/4  80/4  85/3 x 3

others:
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4
Barbell Bicep Curls  10 x 4

#2
Sn Pull (HB) + Sn (HB)  50/5   60/4  70/3  75/3  80/3 x 2
Sn Pull + Sn  50/3  60/3  70/3  75/3  80/3 x 2
F.Sq  40/5  50/4  60/4  70/4  75/4 x 2

others:
Inc DB  8 x 5 sets
Ring Dips  10 x 4
Ring Rows  10 x 4

#3
Cl Pull + Cl  50/5  60/4  70/3  75/3  80/2 x 4
Cl Pull (3 Pos)  70/6 x 2  80/6 x 4
Press in Split  8 x 4

others:
Bench  50/8×2  60/6×2  70/5×2  75/5×2
DB Rows  8 x 4

#4
PSn  50/5  60/4  70/3  75/3  80/3  Max/3
Sn Bal  60/5  75/3  90/3  100/3 x 2
SQ  40/8  50/6  60/5  70/5  75/5  80/5 x 3

others:
4 Rounds
10 KB Swings 32/24
10 Toes 2 Bar

#5
Sn  50/5 x 2  60/4  65/3  70/3  75/3  80/2 x 3
Cl/J  50/4 x 2  60/3  65/3  70/2  75/1 x 3
F.Sq  40/6 x 2  50/5 x 2  60/4  70/4  75/4  80/3 x 3

others:
RDLs  5 x 8 sets
Military Press  8 x 5 sets

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